How Much Protein Do You Need to Build Muscle? Optimal Intake & Timing Tips

Knowing how to build muscle is important for everyone - not just weightlifters or athletes. Here’s everything you need to know about protein and muscle building. 

Most people, understandably, associate muscle building with weightlifters - and there’s no doubt that people who train hard need to consume plenty of protein to achieve their goals.

However, using protein to build muscle is important for many other reasons and at different life stages. For example, as you get older, your body composition and muscle mass will change. Eating plenty of protein can reduce this effect. For those who are looking to build back muscle after an injury or surgery, eating adequate protein can help with muscle repair. During pregnancy, your doctor may advise you to consume more protein during the second and third trimesters too (check with your doctor first).  

Protein is essential for muscle repair and growth and acts as a building block for muscle tissue. This guide provides a comprehensive overview of how much protein you need to effectively build muscle, including insights into the role of protein, recommended intake levels, and practical tips on incorporating high-protein foods and supplements into your diet.

What is protein? 

Proteins are large, complex molecules that are made of long chains of amino acids. Your body uses them to perform many critical roles at the cellular level. They are the building blocks of your body’s tissues and organs and they regulate how they function. Proteins do everything from transmitting messages around the body to building and maintaining tissues. 

How much protein should you eat to gain muscle?

Recommended protein intake to gain muscle

If you’re looking to build muscle, a rule of thumb is to consume between 1.2 and 2 grams of protein per kilogram of body weight daily. This range supports muscle recovery and growth for active individuals, especially when paired with weight and resistance training. Factors such as age, sex, body composition, training goals & intensity can influence individual protein needs.

For personalized recommendations, consider consulting with a Registered Dietitian. 

Calculating your protein needs

To determine your estimated protein requirements, you can use the following calculation:

1. Find your weight in kilograms: If you know your weight in pounds, you can convert this to kilograms by dividing your weight in pounds by 2.2. For example, if you weigh 150 lbs, 150/2.2 = 68.182 kg.

2. Multiply your weight in kilograms by the recommended range (1.2-2 grams). For example, a 75 kg individual would need approximately 90 to 150 grams of protein per day to build muscle.

It’s important to note that consuming significantly more protein than recommended does not necessarily lead to faster muscle growth. You must exercise your muscles for them to grow. This is because when you exercise a muscle, you create small tears in the muscle. Your body then, with the help of protein, rebuilds the tissue, increasing the muscle mass. This is referred to as muscle hypertrophy.

Protein timing: when to eat protein for muscle growth

Optimize the timing of your protein intake

Post-workout: For many years, it’s been said that consuming protein within 30 minutes to two hours after exercise can maximize muscle repair and growth (called the ‘anabolic window’). However, more recently, this idea has been called into question, and the ‘window’ may be much wider than previously reported (including protein consumed before the workout).

Throughout the day: Aiming to have a protein source at each meal is a practical way to meet your protein intake goals. Beyond just maintaining and building muscle, protein helps us to feel full and satisfied with our meals.

High protein foods for muscle building

Choosing the right foods

Incorporating a variety of protein-rich foods ensures a balanced intake of essential amino acids (there are nine amino acids essential to the human body) necessary for muscle building. This means that we must get them from our diet because our bodies cannot synthesize them. These amino acids are Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. Foods that contain all nine of these essential amino acids are considered “complete proteins”. We can get protein from all kinds of foods, including animal-based and plant-based options. All animal sources of protein are considered complete proteins. Some plant-based sources of protein are also complete proteins. 

The following are some examples of protein-rich foods you can incorporate into your diet: 

Animal-based (complete) proteins: Chicken, turkey, lean beef, fish, eggs, and dairy products like Greek yogurt and cottage cheese.

Plant-based (complete) proteins: Edamame, tofu, quinoa, buckwheat, chia seeds and hemp seeds.

You can also pair incomplete proteins together to achieve a complete protein. The following are examples of two foods that can be paired together to deliver all nine essential amino acids:

Plant-based protein pairings: Pulses (beans, lentils, chickpeas) + rice, peanut butter + oats.

Incorporating high protein foods

Meals

Incorporating high-protein foods into your meals not only supports muscle growth but also ensures you feel satisfied after eating, helping you maintain a balanced diet throughout the day. Here are some ideas:

Tips for incorporating protein into your meals and snacks:

Greek yogurt bowls: Greek yogurt contains anywhere from 12-17g of protein per serving. Top your yogurt with a sprinkle of other protein-rich foods like nut butters and chia seeds, and fruit for added sweetness( and nutrients!).

Trail mix: A nut-forward trail mix can be a fantastic way to get in some protein, healthy fats, fiber, and micronutrients like vitamin E. Protein-rich smoothies:  Blend some  Huel Powder with unsweetened almond milk and a banana for a quick and easy protein-rich meal or snack.

Cottage cheese: Cottage cheese is rich in protein and incredibly versatile! You can mix with pineapple or berries for a refreshing and protein-packed snack, mix into your scrambled eggs, or even blend with herbs and seasonings for a protein-dense dip.

Hard-boiled eggs: These are portable and convenient, providing a high-quality protein boost that’s easy to consume on the go. 

Roasted Edamame: These fun, salty snacks contain about 11g of protein per 1 oz serving. 

Protein bars: Try Huel’s Complete Nutrition Bar - packed with 14g protein plus 26 vitamins and minerals, it’s indulgent and delicious, yet low in sugar. 

Diversify your sources: Include both animal and plant-based protein sources to ensure a broad spectrum of essential amino acids. Plant-based protein sources also provide valuable nutrients like fiber, omega fatty acids, vitamins, and minerals. 

Consider amino acid content: Incorporate sources of complete proteins, and pair sources of incomplete proteins.

Protein supplements for muscle gain

The role of supplements

If you are having trouble hitting your protein goals, sometimes protein supplements can be a practical addition to your intake.

Choosing protein supplements

Here are some of the most common protein supplements:

• Animal-based protein: Popular options include whey and casein protein. These contain all nine essential amino acids.

• Plant-based proteins: Options like pea or hemp protein are great for those following a vegetarian or vegan diet, or for those with allergies to dairy. Plant-based proteins will often combine sources of protein to achieve a complete amino acid profile.

Huel Complete Protein Powder: Huel offers a balanced blend of all essential amino acids and is formulated with pea protein, faba bean protein, and brown rice protein. Huel’s formula also includes additional vitamins and minerals, making it a comprehensive choice for those looking to support overall health in addition to muscle growth.

Tips for effective protein planning

Diversify your sources: Include both animal and plant-based protein sources to ensure a broad spectrum of essential amino acids. Plant-based protein sources also provide valuable nutrients like fiber, omega fatty acids, vitamins, and minerals. 

Consider amino acid content: Incorporate sources of complete proteins, and pair sources of incomplete proteins.

Common myths about protein and muscle building

Debunking protein myths

Myth: “More protein always results in more muscle.”

Truth: While protein is essential for muscle repair and growth, there is a limit to how much can be used for muscle synthesis. Dietary protein is also only one factor in muscle building; you also need to train your muscles through weight and resistance training. It is good to aim for adequate protein intake rather than excessive protein intake. To meet your needs, try distributing your protein throughout the day in meals and snacks. A good general rule of thumb is to aim for about 20-40 grams of protein at each meal. This approach ensures a balanced diet and prevents the neglect of other crucial nutrients needed for overall health and performance.

Myth: “Protein supplements are necessary for muscle building.”

Truth: While it’s true that getting enough protein is essential for muscle building, how you achieve this intake can vary. Protein supplements, or protein-rich convenience meals can be a useful tool for meeting protein intake goals.  Huel offers a range of complete meal replacement powders and meals that not only meet your daily protein requirements but also ensure you receive a balanced intake of all essential nutrients. These products are especially useful for busy individuals or those who struggle to consume sufficient protein. Using Huel products can be a convenient and efficient way to support muscle growth and overall health, complementing a balanced diet without the need for traditional protein supplements.

Myth: “Plant-based proteins are inferior for muscle building.”

Truth: Contrary to the misconception, plant-based proteins can be just as effective for muscle building as animal-based proteins when consumed in a varied and balanced diet. Plant sources such as pulses, grains, seeds, and soy products offer high-quality protein that includes all essential amino acids needed for muscle repair and growth. By combining different plant proteins and ensuring adequate intake, individuals following a plant-based diet can achieve excellent muscle-building results. Huel’s products, which include a variety of plant-based protein sources, are designed to support muscle growth and meet nutritional needs, making them a great choice for those looking to maintain strength and health on a plant-based diet.

Get the protein you need  for muscle growth

Huel makes it easy to get all the protein you need in your diet to maintain, repair, and grow muscle - whatever your personal goals. When combined with a balanced diet, Huel makes it easier, more convenient, and affordable to meet all your protein needs.